WOD / Blog
28 September 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (6 x 2 ) Start at 80% and get AHAP. Lift on 3-minute clock. WOD: For Time (16 Minute Cap)3-6-9-12-15-18-21Deadlifts (225/155)(155/105)200 Meter Run After Each Round of Deadlifts Stimulus/Focus: Tough on the legs. Run quickly, don’t rest on the run! Cool Down: 3 Rounds10 Bike Calories10 GHD Extensions10 GHD Sit […]
27 September 2021
Warm-up: Coach’s Choice Strength/Skill: Floor Press (10 x 3) Use 85% for all sets. Lift on a 2-minute clock. WOD: 12 Minute GAFAP1 Floor Press (135/95)(95/65)1 Burpee2/2, 3/3 . . . Stimulus/Focus: This is a double press workout. Be careful to avoid burnout and muscle failure. Rest as needed to continue. Cool Down: 4 Rounds3 […]
25 September 2021
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
24 September 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (Work to WOD Weight) WOD: 30 Minute GAFAP1 Deadlift (315/205)(205/145)10 Double Unders100 Meter Run2/2/2, 3/3/3 . . .*Increase by 1 deadlift, 10 dubs, and 100 meters each round. Stimulus/Focus: This is a long time. Find a pace and just stay steady. The deadlifts will likely be done in singles. Do […]
23 September 2021
Warm-up: Coach’s Choice Strength/Skill: Thruster (5 x 2 ) Use 80% for all sets. Lift on a 3-minute clock. WOD: For Time (20 Minute Cap)10-9-8-7-6-5-4-3-2-1Wall WalksThrusters (95/65)(65/45) Stimulus/Focus: A lighter version of the CrossFit Games workout, which was done at 185/135. 🙂 This will be extremely taxing on your whole body. Have fun! Cool Down: […]
22 September 2021
Warm-up: Coach’s Choice Strength/Skill: Rig Work: 10 Minutes to Work any Gymnastics on the Rig–Practice strict work, kipping movements, bar muscle ups, pull overs . . . the list is endless. 🙂 WOD: For Time (18 Minute Cap)25 Ab Mat Sit Ups25 Kipping Pull Ups25 Ab Mat Sit Ups20 Kipping Chest to Bars25 Ab Mat […]